*Eat three meals a day and two snacks that total 1,400 calories.

Most people will achieve slow, reasonable weight loss at 1,400 calories a day for women and 1,500 calories a day for men. (Check with your doctor before starting this plan to be sure it's right for you and to determine if you should have a different daily calorie total.)

To distribute your calories throughout the day, consume:

350 calories for breakfast

450 calories for lunch

500 calories for dinner

two 50-calorie or two 100-calorie snacks, depending on the total number of calories you're shooting for per day.

Featured Recipes

"After a long day of blackberry picking, I whipped up a sauce to dress up some crepes I had on hand," recalls Jennifer Weisbrodt in Oconomowoc, Wisconsin. "This speedy dish really hit the spot and tied everything together beautifully! The crepes make an elegant addition to any brunch, and the sauce is delectable over warm waffles."

I found this recipe a few years ago and tried to make it with it with a few changes. I'm diabetic, and this fits into my low-carb and low-fat diet. Every time I serve a brunch, the frittatas are the first thing to disappear, and nobody knows they are low fat! —Susan Watt, Basking Ridge, New Jersey